Comparing Nutrients in 5 ounces Common Cowpeas VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Common Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	6.45% 4.68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	224% 897μg	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	0.63% 0.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	15.6% 156mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	147% 11.7mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	29.3% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86% 601mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Common Cowpeas vs Boiled Common Cowpeas:

• Raw Common Cowpeas have 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3 times more Vitamin B9, 3.8 times more Vitamin C, 1.4 times more Vitamin E and 2.9 times more Vitamin K than Boiled Common Cowpeas.
• Both Raw Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Common Cowpeas vs Boiled Common Cowpeas:

• Raw Common Cowpeas have 4.6 times more Calcium, 3.2 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, 3.6 times more Selenium, 4 times more Sodium and 2.6 times more Zinc than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 5.9 times more Water than Raw Common Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• Raw Common Cowpeas have 2.9 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.9 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Boiled Common Cowpeas.
• Both Raw Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.